Millet ke e 'ngoe ea lijo tse sa ratoang haholo le tse sa ratoang haholo' me ka tsela e itseng li fetile ha quinoa e fetoha khalefo eohle. Ke lijo-thollo tsa boholo-holo , tse ka bang lilemo tse 7000 Asia le Afrika. Millet e na le gluten e sa lefelloeng 'me e sa tsoe hantle, kahoo e ka ba khetho e babatsehang bakeng sa rona ba nang le kutloisiso ho lithollo tse ling. Ke alkaline, pelo e phetseng hantle, e nang le protheine ea 15% mme ke lijo-thollo tse nyenyane tse chesang le tse fokolang. E na le liminerale tse ngata, li-vithamine tsa B, fiber, 'me ha li kopantsoe le limela li tla etsa setšoantšo se feletseng sa amino acid. 1 senoelo sa nyalothe e phehiloeng e na le hoo e ka bang ligrama tse 6 tsa protheine. Leha ho le joalo, ho tlameha ho hlokomeloe hore nyalothe e boetse e ruile ka goitrogens, lintho tse thibelang mosebetsi oa qoqotho haeba li ja haholo. Ntlha ea bohlokoa? Ja moriana ka mokhoa o leka-lekaneng, 'me ue thabise!
Ho noa moriri ka mokhoa o monyenyane ke mohato o ikhethang o fanang ka monate oa nutty ho pilaf ena e bonolo ea macrobiotic. U ka boela ua eketsa linokoana tse seng kae tsa cardamom le onion le rantipole 'me u khabise pilaf e phethiloeng ka linate tsa phaene tse hlahisitsoeng bakeng sa pulao leboea ea Afrika leboea (bona liphetoho tse ka tlase). Sejo sena se monate le Red Lentil Dahl , (haholo-holo haeba o eketsa peo ea cardamom ho pilaf) kapa sejo se monate sa Lentil le Meroho e oeleng.
Seo U tla se Hloka
- 1 tablespoon oli ea mohloaare kapa seseame e entsoeng ka mafura
- 1 senoelo sa millet
- 1 e nyenyane monate onion (chopped hantle)
- 1 rantipole (e entsoeng hantle)
- Letsoai le leholo la letsoai
- Likopi tse 3 tsa metsi a futhumetseng, meroho moro kapa mahala-range ea khoho ea tlhaho
Kamoo U ka e Etsang
- Hala oli ea mohloaare kapa seseame ka tlase e boima ba 1-quart pane ka mocheso o mofuthu.
- Eketsa nyalothe 'me ue hlatsoe ka metsotso e ka bang 5, u susumetsa khafetsa, kapa ho fihlela nyalothe e le khauta' me e fana ka monko oa linate.
- Eketsa onion e khethiloeng le rantipole ho nyalothe, 'me u phehele metsotso e' meli ho isa ho e meraro hape, e hlohlelletsa khafetsa.
- Eketsa letsoai leoatleng le metsi ho pan 'me u tsose ka lekhetlo le le leng. Tlisetsa nyalothe ho pheha, ho koahela, le ho fokotsa mocheso ho hlahisa metsi. Pheha pilaf metsotso e 30.
- Tlosa pilaf ho tloha mocheso ebe o e emisa, e koahetsoe, ka metsotso e 5. Flufatsa nyalothe ka fereko le ho sebeletsa.
Litlhahiso tsa Phapang ea Recipe
- Eketsa likhasetso tsa cardamom tse phunyeletsoeng ka makhetlo a mabeli kapa a mararo ka bonolo ha u eketsa oiee e khethiloeng le rantipole.
- Kenya mefuta e mengata ea linate tsa phaene le / kapa tse omisitsoeng kapa tse khauta pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 98 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 642 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 3 g |
| Liprotheine | 4 g |